EXERCISES AFTER SORTS

How after sorts quickly to result itself in the form? The best way is to start to do exercises. If you had natural childbirth without complications, you can start to do these simple exercises in 24 hours after sorts. These exercises can be carried out some times in day. But before nevertheless consult to the doctor! At sensation of discomfort immediately stop employment and call the doctor.

Begin with short 5-minute employment within day. Carry out these exercises, will not be ready yet to more difficult. And in 6 weeks you can use them for warm-up.

Кегели (Exercise for muscles inside тазовой areas)
Напрягите muscles round a vagina (present, that constrain мочеиспускание) and keep them in pressure within 5-10 seconds, then slowly weaken. Your purpose - 5 approaches from 5-10 repetitions for once, 3-4 once a day. Exercise strengthens muscles of a basin and helps to warn an urine incontience.

Clips of hips and bridges
Laying on a floor, bend knees, a foot thus stand exactly. Inhale and expand press muscles, then compress them, having tightened a navel to a backbone. Simultaneously clamp muscles of a basin and push out it forward and upwards. Your purpose - not less than 15 repetitions in day; gradually finish their quantity till 20-25. When muscles will get stronger, complicate a problem: lift hips and make the bridge to feel, as muscles of a basin and a forward surface of hips last. Be late in this position for 20 seconds, then fall. Repeat exercise of 4-6 times. Exercise strengthens press muscles.

Cat
Rise on четвереньки so that knees were precisely under тазобедренными joints, and palms - under shoulders; the back should be a straight line. Make an exhalation and curve a back, having tightened копчик forward and downwards and having weakened a head and shoulders to stretch back muscles. Then make a breath, cave in a little and lift a head. Repeat 4-6 times. Exercise stretches and strengthens back muscles.

Extension of muscles of a back surface of hips
Laying on a back, bend one knee (the foot thus should stand exactly on a floor), and another tighten to a breast, having clasped a hip of the lifted foot both hands. Slowly straighten the bent foot so that to feel, as muscles of a back surface of a hip last. Detain an extension for 15 seconds, then lower a foot. Repeat 2 times: at first with one, then from other foot. Exercise stretches muscles of a back surface of hips.

Basin twisting
This exercise can be carried out standing near a wall or being on all fours with a support on hands and knees. Rise a back to a wall, knees are slightly bent. Напрягите buttocks and, using force of muscles of a press, press a waist to a wall. Be late for 5 seconds.
If to carry out this exercise being on all fours you should braid a basin in a direction to edges (present as if you press a navel). In this position be late for 5 seconds. Repeat 5 times. In total within day carry out 3 times.

Head liftings
This exercise is carried out laying on a floor, knees are bent, buttocks are strained. Reducing press muscles, rest a back against a floor. Lift a head, weaken muscles. Repeat 5 times.

Sliding of feet
Starting position - laying on a back, feet are straightened. Bend the right knee, slightly raise a foot, then rest the right foot against a floor. The bent foot tighten to a buttock, the waist should be thus pressed to a floor. Return a foot in a starting position. Repeat the same the left foot.
At first carry out 2-4 repetitions by each foot, gradually increasing number until you with ease cannot make 12 repetitions. In three weeks you can change this exercise a little. Lift a foot from a floor, and then slowly and smoothly lower.

Ankle joint rotations
Sitting on a floor or on a chair, carry out rotations of feet in an ankle joint. Make 10 circles. You can rotate both feet simultaneously or serially. Rotate a foot in both directions.

Extension by a foot
Starting position - laying on a back, feet are straightened, hands are weakened, the waist is pressed to a floor. Extend socks forward, be late in such position, then bend foot. Repeat 10 times. After you were many months swelled and раздутыми, the extension a foot will help to improve blood circulation.

Deep breath by a diaphragm
Sitting on a floor, enclose a hand on a stomach. Inhale slowly through a nose into account "1,2,3,4" (feel as thus the hand rises). Be late in breath position into the account to eight, then loudly exhale into the account to seven. Begin with one set in two repetitions, gradually increasing to several sets in day.

Walking
All work on the house can consider as walking. Try to move more.